Strength:

Front Squats - 6x135, 6x155, 6x185, 6x205, 6x225, 6x245

Metcon:

WOD 13.5 practice - worked on C2B strategy. Did sets of 15 and 10 singles. Did a couple of thruster sets of 15

Sprint Intervals:

150m intervals - on track in spikes, standing start, 5 mins rest between, 5x150m, did all reps between 21 and 22 seconds.

AFAP
5 rounds for time of
200m Sprint
10 Thrusters
20 KB Swings

50,40,30,20,10
Double Unders
Sit ups

150 Wall Balls

20 pull-ups
30 push-ups
40 squats
50 t.a. crunches

4 rounds

then ballwork
side/side
superman
kts
push-up
bridge
sidekicks

4 rounds

10-1 Burpees
Ring hold 20 sec each round

then
10-1 Burpees
Ring plank 40 sec each round

Skill
Snatch
5x30m Sprints (Walk back as rest)

For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

5 rounds of:

400m
15 burpees

7 minute ladder

5 Kettlebell Swings 55/35

10 Double Unders *Did 30 singles

10 Kettlebell swings

20 Double Unders

15 Kettlebell swings

30 Double Unders

20 Kettlebell swings

40 Double unders

25 Kettlebell Swings

50 Double unders
* Kettlebell swings are American style

40 DU* + 16 KB